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Are Smith-machine squats a midrange exercise for quads or hamstrings?

ironmanmagazine.comQ: In Positions-of-Flexion mass training are Smith-machine squats a midrange exercise for quads or hamstrings? I’ve seen them classified as both.

A: You can use Smith-machine squats as your midrange exercise for quads; however, your feet should be directly under your hips.

If you move your feet forward, you bring in your hamstrings more, so they become a midrange move for hams. You may want to do them with the bar in front of your neck for more perfect vertical-torso form, but front or back you get a good midrange ham attack.

So to follow true Positions-of-Flexion full-range mass-building protocol, you would do Smith-machine squats (midrange), sissy squats (stretch) and leg extensions (contracted) for quads.

For hamstrings you would do feet-forward Smith-machine squats (midrange), semi-stiff-legged deadlifts (stretch) and leg curls (contracted).

Editor’s note: Steve Holman is the author of many bodybuilding best-sellers and the creator of Positions-of-Flexion muscle training. For information on the POF DVD and Size Surge programs, see the ad sections in this issue. Also visit  and for info on X-Rep, 4X and 3D POF methods and e-books.  IM

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